Is Cottage Cheese Good For You? Everything You Need To Know

Summary: Is cottage cheese good for you? The long list of benefits extends to losing weight, building muscle, providing adequate supplies of nutrients, and more!



Absolutely. It's good for you, for me, for us, and for everybody.

Wait. Before you go to the supermarket and grab jar of cottage cheese, let me convince you first how good it is for you.

Cottage cheese has been a hype for quite a long time now. It's a buzz especially among athletes, bodybuilders, and fitness and health conscious individuals because of the health benefits it gives.

One of the reasons it's a favorite amongst these people is because of its high protein and low-fat content, which is substantially superb compared to other forms of cheese.

If you think this is the only benefit that it gives, don't fret, I will be discussing a LOT more.

Let's tackle some of its benefits.

What's In A Cottage Cheese?

Cottage Cheese Nutrients

The nutrients found in 100g of cottage cheese includes:




98 kcal


3.38g, which 2.6g is from SUGAR


4.5 g


11.12 g

Vitamin A

37 ug

Vitamin D

21 ug

Some of the trace elements found are: calcium, magnesium, iron, phosphorous, sodium, potassium, zinc, and selenium.

Seeing this information might have given you a glimpse already on why is cottage cheese good for you.

Let's continue.

Why Is Cottage Cheese Good For You?

Rich In High-Quality Proteins

Rich In High-Quality Proteins

The biggest reason why fitness enthusiasts love cottage cheese is because of its high protein content. Each cup contains around 20-25 grams of protein, and this is the number we target for each meal if we want to gain muscle, lose fat, or if we want to control our appetite throughout the day.

Cottage cheese not only gives a high amount of protein which is needed for the repair and growth of muscles, but the proteins that are in it are of excellent quality!

Casein and whey are the two main proteins contain in a cottage cheese. They are the most sought-after for anyone who works out because they complement each other. Whey is a very fast digesting type which is beneficial for post workout intake, and casein is a slow-digesting type which is best to take before bed or any time of the day for continuous protein support. Eating cottage cheese is hitting two birds with one stone.

In addition, Whey and Casein are also the proteins that are mainly used in protein supplements that the companies sell quite expensively. You can get these two cheaply by substituting cottage cheese in place of them.

Good Fat Content

Good Fat Content

Cottage cheese has low-fat contents in it compared to other cheese. And you know what else is good about it? The source of fat in a cottage cheese is very healthy and prove to be beneficial to diabetic individuals.

Yes, you heard that right.

Products that contain unsaturated fatty acid trans-palmitoleic, which is found in cottage cheese and other dairy products, is associated with reduced diabetes risk when consumed regularly.

According to Harvard University, people with high amounts of trans-palmitoleic acid in the body are approximately three times less likely to acquire type 2 diabetes as compared to those with low levels of this fatty acid.

The recommended intake of this acid has yet to be established as of April 2012, but consuming this dairy fat found in cottage cheese is proved to offer assistance in preventing the disease.

Helps In Weight Loss

Helps In Weight Loss

One reason cottage cheese helps in weight loss is because of the high protein content we've discussed.

According to the 2015 review article from The American Journal of Clinical Nutrition, a meal that has 25-30 grams of protein is the right amount to blunt our hunger for hours, and this obviously helps in weight loss. High protein meals have a high effect on our satiety--that is, the feeling of being full.

Another reason cottage cheese is an excellent choice for dieters is because of its low-calorie nature compared to other types of cheese.

Cottage cheese has only 98 calories, while cheddar cheese has 403 calories. Imagine that!

This reason alone makes low-fat cottage cheese a very good snack choice.

Plenty Of Vitamins And Minerals

Plenty Of Vitamins And Minerals

These are the vitamins and minerals contain in a cottage cheese:

  • Calcium - perhaps the most important in the long list of its nutrients. This mineral is necessary for muscle and nerve functions, and also plays a critical role in our bone development. One cup alone contains 125 milligrams of calcium.
  • Phosphorus - this also contributes to the health of our bones along with calcium. It also helps in digestion and the production and of energy in our cells.
  • ​Potassium - potassium balance our fluid in the body, and it's an important component in the mind-muscle connection. Along with sodium, which is also present in a cottage cheese, potassium acts as an electrolyte. This prevents muscle cramps.
  • Folate - helps in producing red blood cells and keeps the heart healthy. It also helps in fetal development in pregnant women.
  • ​Zinc - keeps the immune system healthy, helps digestion, fights stress and anxiety, and also acts as an antioxidant.
  • Vitamin A - crucial for the development of your cells, including cells involved in maintaining strong immune system and healthy skin
  • ​B-vitamins - these vitamins help your body be very efficient in making use of the foods you eat and turn them into energy.

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